Break loose from emotional eating

Discover easy ways to resist temptation and stop feeling so guilty about food.

Emotional eating, decoded

You’ve had a lousy day. Wouldn’t a big bowl of ice cream or a few handfuls of potato chips make you feel better?

Actually, yes. There are real physical reasons why you feel the urge to eat―and they have nothing to do with hunger. If you haven’t had enough sleep, for example, the hormones that control your appetite may be out of whack. And the mere sight or smell of food can make you want to munch, a reaction that’s hardwired into all of us. Add all the signals that bombard us, telling us to eat, eat, eat―including TV commercials and yummy aromas at mall food courts―it’s no wonder we dive into a box of cookies the minute life tosses us a curveball.

Of course, too much impulse eating can throw off an otherwise healthy diet. But a few simple techniques can help you regain control. The next time chocolate cake calls out to you, answer back with one of these smart strategies.

Feeling blue? Look at the label

In one experiment, people who had just read a sad short story ate less popcorn if they were shown the food’s nutritional information than if they weren’t. Check what you’re about to eat, and you might consume less.

Feeling blue? Try a mood booster instead of food.

One study found that getting at least 30 minutes of aerobic exercise three to five times weekly cut symptoms of mild to moderate depression nearly in half. Or go out in the sun. Sunlight appears to increase serotonin in the brain (serotonin levels have been linked to depression).

Feeling blue? Drill down to what’s bothering you.

Think back over your day to pinpoint what made your mood go sour. Then figure out a way to address the situation. If your husband said something hurtful, let him know in as neutral a tone as you can muster. If your child isn’t doing well in school, make an appointment with his or her teacher to map out a plan.

Feeling blue? Get help.

If you frequently feel down or find it difficult to concentrate or sleep, you might be suffering from depression. Consider seeing a trained professional. If cost is an issue, seek cognitive behavior therapy, which typically involves fewer than 12 sessions and can help you change negative thought patterns.

Stressed out? Use a temptation jar.

Every time you’re stressed and feel tempted to eat something, put small change in a jar instead. Seeing the money build in the jar increases confidence that you are overcoming stress eating. Plus, all those temptations you avoided can add up to big money, letting you splurge on a pair of jeans or a manicure.

Stressed out? Enjoy some fun, nonfood treats.

Post a list on the refrigerator of some favorite activities that you never can find time for. Pick one to do instead of snacking. Go to a concert or sporting event, rent a chick flick, browse in a library or bookstore, sit down with a puzzle or call up friends and organize a game night.

Stressed out? Indulge one of your other senses.

Taste is pleasurable, but so are other sensations. Enjoy the scent of an aromatherapy candle or settle into a comfortable chair and listen to a CD. Engage your sense of touch by sinking into a hot bubble bath or cuddling with your pet. You can feel pampered without taking in extra calories.

Bored? Distinguish between “mouth hungry” and “stomach hungry.”

Physical hunger is something you feel between your chest and pelvis; it’s a sensation of emptiness that can be uncomfortable. On the other hand, you register mouth hunger in the mouth; it’s triggered by something external, such as the sight of a pizza or an ice cream cone. If you’re truly stomach hungry, go ahead and have a sensible meal or snack. But if you’re simply mouth hungry, try distracting tactics such as the ones below.

Bored? Occupy your hands.

If you’re holding something in both fists, that leaves zero room for food. Pick up a crafts project or relax with a crossword puzzle. Dig in the garden or give your pet a good brushing. When you’re watching television, sort laundry or polish your nails. Or grab a glass of seltzer with lemon or a diet soda. That way, you have to put down the glass every time you want to eat something―which makes you more aware of how much you’re consuming.

Bored? Go ahead, nosh.

If you’re going to munch, have a stash of ready-to-grab treats that are good for you. Try cherry tomatoes, cut-up fruit, celery with salsa, trail mix with raisins and nuts (pre-portion it in baggies so you don’t go overboard) and frozen blueberries (great for popping in your mouth).